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You Only Get Wet…For 45 Minutes

QIC:  Fissure

Date: 10/28/2020

PAX: Purple Rain, Sunscreen, Lanyard, Swingset

AO: RidgeCut

Conditions

Mild and raining

COP

SSH w/leg kicks x 20 (these need a name) IC
High knees x 10 IC
Wide high knees x 10 IC
FWD fold x 10 IC
Imperial Walkers x 10 IC
SSH w/leg kicks x 20 IC
Tea pots x 10 IC

The Thang

Mosey over to the middle parking lot along Belvoir Avenue

Slow n Low squats x 40 IC
Mosey back up to the Crossroads entrance and back
Slow n Low squats x 30 IC
Mosey and back twice
Slow n Low squats x 20 IC
Mosey and back thrice
Slow n Low Squats x 10 IC
Mosey and back four times staying together as a group this time

Lunges x 40 IC
Mosey back up to the Crossroads entrance and back
Lunges x 30 IC
Mosey up and back twice
Walk back as a group

COT

The 3rd F was on full display last night as Whittler encouraged everyone to consider giving blood after the Meigs County school bus crash. There was a critical need and multiple guys answered the call including Coldplay waiting four hours!

Moleskin

This morning on slack Sunscreen asked what happens at RidgeCut on rainy days. He found out you only get wet once over and over for 45 minutes.

Lanyard hopes for a little more fun on Friday for the special Halloween workout hosted by Swingset.

News

F3 Dads at Landfill this Saturday 10/31

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    Meat And Potatoes

    QIC:  Fissure

    Date: 10/22/2020

    PAX: Ringwald, Dolly, Pebbles, Jenny Craig, Burrito, FNG-Wuhan, FNG-Crystal, Skitch, Cupid, Chief, Lutefisk, Beaver, Oil Can, Sunshine, She Shed, Rodeo, White Glove, Captain Wafer, Bjorn, Blindside, Sunscreen

    AO: Hill City

    Conditions

    Low 60s and pleasant. Plenty of dew on the grass

    COP

    Mosey to Coolidge, circled up in the center of the field
    SSH x 25 IC
    Imperial Walkers x 10 IC
    Fwd Fold x 10 IC
    Iraqi tea time x 10 IC
    Slow n low squats x 10 IC
    SSH x 25 IC
    Slerkins x 10 IC
    Teapots x 10 IC
    SSH x 10 IC

    The Thang

    Spread out around the big circle in Coolidge
    Burpee Broad jumps x 15 then Squats x 10, Merkins x 10, Big Boi situps x 10
    rinse and repeat until you complete the entire circle
    Run the loop for the six
    When time called circled up in the middle of the grass again for Mary

    Mary

    Big boi situps x 20, x 18
    Burrito to the center to tell jokes for a minute while we did more situps
    Big Boi situps x 14
    Flutterkicks x 15 IC twice

    Mosey back to flag

    COT


    Sometimes I’ll search for “this day in history” to find inspiration for some words of wisdom during the COT. Today I shared the story of PFC Milton Olive, the first African American man to receive the Medal of Honor in Vietnam.

    https://www.history.com/this-day-in-history/173rd-airborne-trooper-saves-comrades

    Moleskin

    Burrito agreed to show up and abandon his Signal Mountain Amigos if he could have the floor to tell jokes at some point during the workout. So thankful for him.

    Rodeo determined that this workout isn’t his cup of tea about half way around the circle of burpee broad jumps

    Our first FNG works for the CDC and got named Wuhan. The other, Crystal, once got stopped in the airport by security because some salt in his luggage was mistaken for crystal meth. Both pretty good ones.

    Iron Butt describes my kind of workouts as meat and potatoes. Basic and simple. I like it.

    News

    Networking lunch at the Holiday Inn downtown 11/6 check slack networking channel

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      This Backblast Completes Today’s Q at The Huey

      QIC:  Fissure

      Date: 10/15/2020

      PAX: Radiohead, Blue, Milkman, The Count (respect x 2), Red Tees

      AO: The Huey

      Conditions

      60 with minimal cloud cover. Pretty dern nice out

      COP

      SSH
      Fwd Fold
      Iraqi tea time
      WMH
      Imperial Walkers
      Teapots
      SSH

      The Thang

      Mosey around a sec while Red Tees got out of his truck then we all mosey’d around the track to the back lot

      10 hand release burpees
      10 mountain climbers IC
      25 merkins oyo
      50 big boi situps
      75 squats oyo
      100 SSH

      mosey’d the track and back to the lot

      10 hand release burpees
      10 mountain climbers IC
      25 merkins oyo
      25 slow n low squats oyo, 12 monkey humpers IC, 13 monkeys IC, 25 slow n low squats oyo
      50 ssh IC

      Mosey’d half the track and circled around the flagpole

      10 hand release burpees
      10 mountain climbers IC
      10 merkins, 10 decline merkins, 5 incline merkins
      25 big boi situps, 25 big boi situps

      COT

      Filled in for U-Turn this morning. He’s a quiet assassin and one of the most consistent guys in F3 Chattanooga. He had a great reason to need a sub today and kudos to him for looking out for the group.

      Moleskin

      The Count rucked 7+ miles before the workout today. He woke up at 230am. He’s not a human.

      Blue is a jeweler. See him for any grill repair needs.

      Here’s the Q101 link just in case anyone (Burrito) is curious if a backblast is part of a Q’s responsibility: https://f3chattanooga.wpcomstaging.com/q101-2/

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        Jacob Hancher, 23, Hightower

        QIC:  Fissure

        Date: 10/12/2020

        PAX: Prosciutto, Threeskin

        AO: Anvil

        Conditions

        mid 60s, not raining

        COP

        mosey to the stadium

        The Thang

        23 merkins, run up stadium steps and back
        23 merkins, run up and back twice
        23 merkins, run up and back thrice
        23 merkins, run up and back four times
        23 incline merkins, up and back
        23 incline merkins, twice
        23 incline merkins, thrice
        23 incline merkins, four times
        12 or 13 decline merkins, run up and back
        12 or 13 decline merkins, twice (pretty sure Pro was on this step when we called it for Mary)

        23 big boi situps
        21 big boi situps
        19 big boi situps
        17, 15, 13, 11, 9, 7, 5, 3

        Mosey back to the track

        23 burpees

        COT

        Jacob Hancher aka Hightower from F3 Grandstrand (Myrtle Beach) is being remembered by a lot of regions this week. He was a police officer killed in the line of duty last week. We honored him with a moment of silence.

        Moleskin

        Prosciutto made the trek from Signal Mountain. He only comes when we do stadium step workouts.

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          Hill City Herros

          QIC:  Fissure

          Date: 09/24/2020

          PAX: Candu, Freetime, Chief, She Shed, The Count, Sunshine, FNG-Bjorn, Go Kart, Cupid, Lite Brite, Iron Butt, Skitch, Goose, Captain Wafer

          AO: Hill City

          Conditions

          Around 60 and drizzling

          COP

          Mosey to Great Hall
          10 x SSH IC
          10 x Imperial Walkers IC
          10 x willie mays hayes IC
          10 x Fwd Fold IC
          10 x iraqi tea times IC
          10 x Slerkins IC
          10 x low n slow squats IC
          10 x SSH IC
          Mosey to Mount Midoriyama

          The Thang

          20 x decline merkins on top of steps
          sprint/mosey up Mt Midoriyama
          37 x Jump shot squats aka Bobby Hurleys aka Tyler Herros
          mosey down Mt Midoriyama
          18 x decline merkins
          sprint back up MM
          37 x Tyler Herros
          rinse and repeat until 2 decline merkins and the last 37 jump shot squats
          Early finishers did 5 burpees then a hill run for the six

          110 total decline merkins
          370 total Tyler Herros

          Mosey back to the flag

          COT

          Tyler Herro, a rookie for the Miami Heat, scoring 37 points last night was all the inspiration I needed as a die hard Heat fan. Just kidding, of course, but I smelled a theme with a Hill City Q on tap.

          His name is pronounced HERO! Hero is defined as a person who is admired or idealized for courage, outstanding achievements, or noble qualities. You don’t have to be in war to be a hero. We all have opportunities to be a hero at home or at work or wherever we go throughout the day.

          The Count reminded us all that not all superheroes wear capes!

          Moleskin

          The Count rucked a million miles of hills prior to the workout and put us all to shame per usual. He would’ve been the first one done if he hadn’t lost count of his decline merkins. Love you, Count.

          Our FNG today, Darrin Wall, works for a Swiss bank. Bjorn was tossed out as a name option because they thought it was a Swiss name? Tired brains! Bjorn, it is! Man, we’re good at naming new guys.

          You have to be impressed with the efforts to keep social distance near the top of Mt Midoriyama. Some made sure to stop about 50 feet short of the top. You know, to keep distance!

          News

          Stay tuned for F3 Chattanooga 4th anniversary plans

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            Salt in the Post IP Wounds

            QIC:  Fissure

            Date: 09/16/2020

            PAX: Cavity search, Coldplay, John Doe, Woodrider, Wreckedem, Meow Mix

            AO: Parliament

            Conditions

            Real, real nice. Fall is upon us

            COP

            SSH, fwd fold, iraqi tea time, tea pots, SSH

            The Thang

            Orange cones marked off 100ish yards on both the straightaways on the track
            Yellow cones were also setup on the first straightaway every 25 yards for 125 yards

            Beginning at the first straightaway we performed burpee broad jumps for 100 yards, mosey’d the first curve, bear crawled the next straightaway 100 yards and mosey’d the next curve until we reached the first yellow cone to begin ladders on the rest of the yellow cones. 7 total stops.
            After ladders we started it all over again at the first orange cone for more burpee broad jumps. On and on until time is called. Everyone complated two total rounds with a few getting another 50 yards of the burps/broad jumps.

            Circled up.
            20 big boi situps, then 18, then 16 down to 2. A couple finished these in the grass.
            20 leg lifts, then 18, then 16 down to 10. Most finished these in the grass.
            20 big boi situps. Woodrider and Cavity Search never left the track because they are TOUGH.

            COT

            Major kudos to John Doe and Coldplay for stepping up to lead Parliament. F3 hasn’t grown to this size by some magical force of nature. Growth happens when the atom splits over and over and it takes guys like those two.

            Moleskin

            All the guys except the Q did Iron Pax week 3 the day before. Beasts! Also oops.

            Cavity Search asked if we were enjoying our FIA workout in the grass. Solid burn.

            News

            Stay tuned for F3 Chattanooga 4th anniversary plans

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              Active Rest

              QIC:  Fissure

              Date: 08/21/2020

              PAX: Blindside, Back Fire, Back Pew, Burrito, Friar Tuck, Oil Can, She Shed, Deer Jack, Moneyball

              AO: Lions Den

              Conditions

              Low 70s and drizzly

              COP

              Mosey’d the route of our thang then circled up in the middle of the parking lot
              SSH x 10 IC
              Fwd Fold x 10 IC
              Imperial Walkers x 10 IC
              Iraqi tea time x 10 IC
              Tea Pots each side x 10 IC
              SSH x 10 IC

              10 x Loaded Beast to jump squats (https://www.youtube.com/watch?v=XcpF_Ur-Wbw)
              10 x Loaded Beast to merkins (https://www.youtube.com/watch?v=LxH7vp0SxE8)
              10 x Beast toe touches (https://www.youtube.com/watch?v=gDclIC864Ps)
              10 x Geckos (something like this but reach out further https://www.youtube.com/watch?v=XBzrJe6G6oY)
              20 seconds rest
              x 3

              The Thang

              Began at first cone in front of the middle school
              10 x Loaded Beast to jump squat then mosey’d to second cone at far end of the parking lot
              10 x Loaded Beast to merkin then mosey’d to the third cone about halfway across parking lot
              10 x Beast Toe touches and 10 x Geckos then mosey’d across the lot and up the hill 7 lights and back down to the first cone again in front of the middle school
              Some finished 3 loops before time called and we met in the middle of the lot

              10 x Loaded Beast to jump squat
              10 x Loaded Beast to merkin
              10 x Loaded Beast to Jump Squat
              10 x Loaded Beast to merkin and done

              COT

              Gave the Lions Den aoq Moneyball some positive affirmation for his intentional leadership. You won’t find somebody less in need of some positive affirmation but he had to deal with it today. He calls and texts a ton of dudes to get them out to a workout everyday. All he cares about is seeing guys get better. I really need to read the book he suggested, too, because he calls and texts me about that too! Heckuva guy.

              Moleskin

              Oil Can is a jack rabbit and is bound to finish near the top of Iron Pax come September

              Burrito has two ears and one mouth so it should be easier for him to listen. Blindside kindly reminded him of this today and it was grand

              Burrito reminded us he’s a reverend

              Yacht rock isn’t for everybody apparently

              Just kidding about active rest day. We got after it

              News

              Iron Pax coming near you in September

              Labor Day convergence at Detention 0700

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                Just the Two of Us

                QIC:  Fissure

                Date: 08/10/2020

                PAX: Spud

                AO: Anvil

                Conditions

                low 70s and humid

                COP

                timed mile

                10 x Loaded Beast to jump squats (https://www.youtube.com/watch?v=XcpF_Ur-Wbw)
                10 x Loaded Beast to merkins (https://www.youtube.com/watch?v=LxH7vp0SxE8)
                10 x Beast toe touches (https://www.youtube.com/watch?v=gDclIC864Ps)
                10 x Geckos (something like this but reach out further https://www.youtube.com/watch?v=XBzrJe6G6oY)
                20 seconds rest
                x 3

                The Thang

                10 x Loaded Beast to merkin
                run 100 meters
                15 x air squats
                run 100 meters
                15 x merkins
                run 100 meters
                15 x jump squats
                run 100 meters
                x 4

                cool down mile

                COT

                I recently got a golf lesson where we spent half of it talking the mental side of the game. A pre shot routine is key to keep the bad thoughts from creeping in. The instructor shared that Tiger Woods was timed during the 2000 US Open (he won by 15 and was the only player under par) repeating his routine down to the second on every shot. Sure, this will help any golfer but it applies to life as well. When we steer off of our routine it allows bad habits to creep in.

                Moleskin

                Spud recently eloped in Idaho. Congrats to the newlyweds!

                Most of the Anvil regulars were either on Q or supporting other AOs today, but Spud saved me from posting alone! There’s no way I would’ve pushed myself as hard had he not shown up.

                News

                Iron Pax is coming September check the #ironpax channel in Slack

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                Orange Juice and Yacht Rock with the Signal Mountain Elite

                QIC:  Fissure

                Date: 07/23/2020

                PAX: Hambone, Burrito, Pediasure, Ashley Madison, Afterbirth, Prosciutto, Whittler, Natty Light, Truck Stop, Old School, Jenny Craig, Pound Dog, Recycle

                AO: Smackdown

                Conditions

                Humid with very little breeze

                COP

                SSH x 20 IC
                Fwd Fold x 10 IC
                Michael Phelps x 10 IC
                Imperial Walkers x 10 IC
                Tea Pots x 5 IC each side
                SSH x 20 IC

                The Thang

                Lined up along nearest goalpost facing the opposite end of the field with blocks in hands
                Bunny hopped 20 yards to the first cone
                Bent over rows x 20, dropped block, Merkins x 20, Bonnie Blairs x 20 (one leg is one rep)
                Mosey’d back to the start for 10 burpees then mosey’d to your block at the 20 yard cone
                Rinse and repeat advancing the block 20 more yards each round until reaching the opposite end of the field (seven total stops along the journey)
                The fun routine starts over from the other goalpost after you’ve mosey’d the whole field and back.
                Ashley Madison was out front reaching 9 or 10 total cones. Beastly stuff. Most guys should have got in 90 burpees, 180 bent over rows, merkins and Bonnie Blairs.

                Ended with manmakers x 10, 1, 9, 2, 8, 3, 7, 4, 6, 5, 10. 65 total

                COT

                What comes out when you squeeze an orange? What is inside is what comes out. Orange Juice. We really broke ground today at Smackdown! I challenged the guys to consider what happens when we are “squeezed” because what is inside of us is what will come out. How do we act when we’re under stress at work or home? Is it something good or bad? We can control it if we’re aware of it. The next time you’re feeling squeezed think about orange juice and hopefully it makes you pause and consider how to react.

                Moleskin

                Burrito makes any trip to Smackdown worth it with his mom jokes, etc

                I tried to find out something new about Recycle during a ten count near the end of the workout. He said something about his grandfather coaching the Bills in the 50s. Pretty cool if I have that right.

                We played some yacht rock during the workout. Not sure everyone loved it.

                Pretty sure Chattanooga hasn’t had a breeze from 0530-0615 at any point anywhere in the last two months

                Natty Light almost got Ben Peppers aka Pratt to show up but no such luck. Valiant effort.

                News

                F3 Dads cancelled on 7.25 at The Battery and The Landfill

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                  That time Natty Light got Ben Peppers to come to F3

                  QIC:  Fissure

                  Date: 07/11/2020

                  PAX: Recycle, Hambone, Blue, Pound Dog, Natty Light, FNG-Honeymoon, FNG-Pratt, FNG-Slick Willie

                  AO: Reformation, The

                  Conditions

                  High 60s, mostly clear, humidity 82%, wind 4mph but sure didn’t feel like any

                  COP

                  Circled up leaving room for rona in upper lot with block at our feet

                  SSH x 20 IC
                  Fwd Fold x 10 IC
                  Iraqi tea time x 10 IC
                  WMH x 10 IC
                  SSH x 15 IC
                  Imperial Walkers x 10 IC
                  Tea Pots both sides x 10 IC
                  SSH x 10 IC

                  Grabbed block
                  Manmakers x 55 (10, 9, 8, 7, 6, 5, 4, 3, 3)
                  Left block in the upper lot

                  Mosey’d down to the back, lower part of the church stopped at the portico

                  The Thang

                  11’s
                  Starting at the portico we faced cones 60 and 120 yards away
                  1 burpee, run to 60 yard line, 11 big boi situps, run 60 more yards
                  10 burpees, run back to 60 yard line, 11 V-ups, run 60 yards to the start for 2 burpees
                  Rinse and repeat as the burpees ascend to 10 at the start each round and descend to 1 at the opposite end of the field.
                  110 total burpees, 110 total big boi situps, 110 total v-ups

                  Called it after 3 pax finished the 11’s and we returned to the upper lot for two rounds of suicides up and down the lot (15 yards/back, 20 yards/back, 45 yards/back, uphill x 2)

                  Finished with two minutes of big boi situps

                  COT

                  To wear a mask or not to wear a mask is all the rage these days and you’ll see plenty of it on Facebook and other social media (gotta love it). This morning at (The?) Reformation seemed like another grand time to remember we don’t have to agree on anything to be kind to each other. This all goes out the window with Burrito, however, because no one likes to be kind to that guy.

                  Moleskin

                  Natty Light achieved the impossible and got Ben Peppers to show up to a workout. He got named Pratt because he’s a home builder.

                  News

                  F3 Dads has been cancelled on 7.25 at The Battery and The Landfill

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